Mason Jar Salads

     Eating healthy can often be a chore, especially when we work away from home. I have always been a fan of “eating the rainbow” (each color corresponds to different nutrients and the more nutrients you eat the healthier you’ll be) but that is hard to do when you’re eating fast food, or whatever your office may have near. Bringing your lunch to work can sometimes be challenging as well. So one solution I have come up with is Mason Jar Salad. You can make a variety of healthy meals, store them in mason jars in the fridge, and grab one a day on your way out the door. As long as you know how to layer your lunch, it doesn’t get soggy or gross and can keep in the fridge for a week. For all of these salads, I prefer to use pint-sized, wide mouth mason jars, they make it easier to assemble and eat your food.

     Mason jar salads are a great lunch option that provides you with a wide range of fruit, veggie, and protein options. You can also choose a wide variety of greens so you’re not stuck with iceberg all the time (boring!). Just make it ahead of time and shake it when you’re ready to eat! 

Just remember these layering rules when you’re assembling your salad:

• Wet Stuff (Dressing, hummus, sauce, etc. always goes on the bottom!)
• Protein
• Crunch (nuts, cabbage, vegetables, other crunchy textures)
• Fruit
• Greenery (Lettuce always goes in last!)

Wet Stuff:

     Salad dressing, hummus, and other sauces (such as guacamole) add flavor to bring the salad together, but it also provides important healthy fats which are necessary to get the most nutrients out of the vegetables. If you’re in a hurry you can make a quick salad dressing just by sprinkling some oil and vinegar (1 part vinegar and 2 parts oil and a pinch of salt and/or pepper) over the salad. If you want (and have time) to make your own dressing check out some of my favorite dressing recipes here!

Protein:

     Adding some protein makes a salad go from a side dish to the main course. If you are vegetarian or vegan, it’s also very important to make sure you have enough protein in your diet. Adding some into your lunch salad is a great way to do just that. Try tossing in some cheese (or cheese alternatives), cooked lentils and/or beans, seasoned and/or seared tofu/tempeh, nuts and/or seeds (these can go into the next layer as well), or toss in more traditional protein sources such as boiled eggs, chicken, tuna, steak, shrimp, crab, or whatever leftover proteins you have from dinner the night before.

Crunch and Fruit:

     This is where the creativity really gets going. Try adding in some shredded carrots, sliced cucumbers, berries (dried and/or fresh), apples, banana chips, shredded cabbage, nuts/seeds, roasted chickpeas, tortilla chips, etc. There really is no limit to what you can throw into your salad. I Really Like Food has a post with 20 options that would go great in this layer. Check it out here!

Greenery:

     This is the base of most salads and usually make up the bulk of this meal. Lettuce, spinach, fresh herbs. All of these options go well here on this layer. It’s also the layer that can be the most boring (iceberg...blech) or the most interesting (try a mix of arugula, fresh basil, watercress, and parsley for a fun mix). Some popular greens to throw into a salad include romaine, spring mix, watercress, arugula, baby spinach, fresh herbs (mint, dill, parsley, cilantro, basil, etc), and sprouts. 

Recipes and Ideas-

     Here are some “recipes” to get you started. In reality, they’re just a list of ingredients and you choose how much of each you want to toss in. My recommendation is to go easy on the herbs in the green mixes, they can easily become overpowering. I have made sure that the ingredients are in the order I would layer my salads. 

1. Summoning The Southwest

I love Southwestern flavors, and if I had my choice I would probably eat them way more often than I already do. So it comes as no surprise that this salad is heavily on my rotation for lunch. Feel free to add in guacamole or substitute your favorite Southwest-flavored salad dressing.

Southwest Salad

Salsa (Fermented salsa adds probiotics into your lunch)

Sour Cream (or vegan alternative)

Protein of your choice (I recommend chicken, steak, or a mixture of chickpeas and black beans)

Red Onion, diced

Avocado, sliced (tossed in lime juice to retain the green color)

Cherry Tomatoes, halved

Romaine, shredded

Fresh Cilantro, chopped

2. Everything Eastern

     My husband has a crazy love affair with Asian cultures, including the cuisine. This salad is a great way to bring some of those flavors to the office with you. Feel free to throw in some of your favorite Asian food items like noodles or rice. Just layer them right after your dressing/sauce and before your protein. This will keep everything nice and crispy for when you’re ready to eat.

Asian Salad

Asian Sesame Vinaigrette or any Asian/Sesame Salad dressing

Protein of your choice (I recommend chicken, shrimp, tofu, or edamame)

Carrot, shredded

Red Cabbage, shredded

Celery, thinly sliced

Radish, thinly sliced (or Diakon/Watermelon radish, shredded)

Roasted Peanuts or Soy Nuts

Sprouts

Fresh Cilantro, diced

3. Simply Southern

     This salad brings quite a few Southern flavors to the table. From the pecans to the peaches, if you like Southern comfort food, this is the salad for you.

Georgia Peach Salad

Sweet Onion & Poppy Seed Dressing or your favorite Sweet Onion dressing

Protein of choice (you may be tempted to add fried chicken here, but I recommend grilled chicken, bacon, shrimp, boiled egg, or shredded cheese)

Pecans

Apple, diced (tossed in lemon juice to prevent browning)

Tomato, diced

Cucumber, sliced

Celery, sliced

Grapes, halved

Peaches, diced

Spring Mix/Mixed Baby Greens

Kale

4. Keep It Simple

     One of the easiest salads out there is the Caesar salad. It was made to be simple, and it’s popularity proves that it’s a big hit. Try changing up the proteins and switching out the croutons for other “crunchy” textures, such as roasted chickpeas or pine nuts.

Simply Caesar

Caesar dressing

Parmesan Cheese, shredded

Protein of choice (I recommend chicken, steak, shrimp, or tempeh)

Croutons

Romaine Lettuce, diced

5. Ditch The Greens

     I am not a fan of lettuce. If I must have lettuce I prefer things like Spring Mix or Romaine. So any salad I find that doesn’t involve lettuce is awesome. For this salad, simply use cooked quinoa in place of the greens. However, if you aren’t a fan of quinoa try rice, couscous, pasta, or riced cauliflower. You can also use any herbs you like in place of the parsley and/or mint. 

Quinoa Salad

Green Goddess Salad Dressing or any salad dressing of your choice

Protein of your choice (I recommend chicken, steak, or shrimp though this is optional in this salad)

Chickpeas or Black Beans

Feta Cheese (or crumbled Tofu)

Bell Peppers, diced (red, green, yellow, or orange...or a mixture of all)

Zucchini, diced

Green Onions, diced

Cooked Quinoa

Fresh Parsley, chopped

Fresh Mint, chopped (optional, but tasty)

 If you have any questions or comments please leave them below. If you try any of these recipes, I'd love to hear about it! 

Follow me on Facebook and Instagram for updates. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more (maybe some food videos even), Become a Patron!

Five Ways to Eat Florida Betony

     So you’ve found some Stachys floridana, Florida Betony, and have heard lots of lovely things about how they taste, but you have no idea where to start. You’ve come to the right place. I have decided to share five of my favorite Stachys recipes with you. All of these recipes involve the root, and some even involve the leaves and/or flowers. I hope they give you some ideas of how to prepare this tasty Florida native.



1. Pickled Betony and other Veggies (Lactofermentation method). This recipe is actually a mixture of veggies, but you can just use a single one if you want. It’s based on the Italian Giardiniera or pickled mixed vegetables. I use a few different wildcrafted Florida plants here, but you can use store bought ones as well.

Florida Giardiniera

4 cups Florida Betony Tubers

2 cups sliced Carrots

1 ½ cups sliced Red Onion

2 cups sliced Celery

2 cups Purslane

2 cups sliced Hearts of Palm (Saw Palmetto hearts)

2 thinly sliced Jalepenos (leave the seeds in if you want more heat)

3-5 Garlic Cloves peeled and thinly sliced

1 sprig fresh Thyme

2 Bay Leaves

3 tablespoons Sea Salt (do not use iodized salt for fermentation)

6 cups filtered mineral Water (using tap water may prevent fermentation)

* 1-2 Grape leaves for each fermentation vessel you are using

Instructions:
     Prepare your brine by dissolving the salt in water. Mix all the ingredients except the brine in a large bowl. Add them to the Fermenting Vessel(s) of your choice (I tend to use mason jars) packing them down as you go. Fill each jar with the brine, leaving 1½ - 2 inches of headroom (the space at the top), between the rim of the jar and the top of the vegetables. Weight the vegetables so they are completely submerged in the brine. Place a1-2 grape leaves on top of your veggies. This will help prevent the formation of mold and the tannins from the grape leaves will help you veggies stay crunchy. Cover the top of the vessel with a lid, coffee filter, paper towel, cheese cloth, or tea towel. Be sure to secure towels with a very tight rubber band or the ring from the canning jars. Place the jar out of direct light. Ferment at room temperature 4 days before checking the flavor. If you prefer the flavor more sour, continue fermenting. If to your taste transfer the jars to the refrigerator. Burp the jars once daily (to release any built-up gasses) the giardiniera does continue to ferment while in the refrigerator. I usually prefer mine at 1 week, but you can allow the fermentation to continue up to 6 weeks.



2. Florida Betony Refrigerator Pickles. This is a simple, and tasty method of pickling. No cooking or waiting necessary with this recipe. Simply put all the ingredients in a jar and leave them overnight. They’ll be ready to eat the next day.

Betony Refrigerator Pickles

Enough Betony Tubers to fill your jar mostly full, with a little space at the top

1/4 cup Sweet Onion, sliced

1 teaspoon powdered Turmeric

1/2 cup Apple Cider Vinegar

1/2 cup Water

2 cloves Garlic, smashed

1 ½ teaspoons Sea Salt

¼ teaspoon Sugar or Honey

¼ teaspoon whole Peppercorns

¼ teaspoon whole Mustard Seeds

Instructions:
     Pack a clean pint-sized jar with sliced cucumbers, onion slices, and dill sprigs. Leave a ½ inch of space at the top of the jar for liquid. In a small pot heat the vinegar, water, garlic, and all spices until the mixture comes to a simmer and salt and sugar/honey dissolves. Cool the brine down to warm and fill the jar so everything is covered with brine. Close the lid tightly and refrigerate for over night before eating.


3. Betony as a Pasta Substitute? Yes! Some of you may be familiar with a type of pasta called Gnocchi. Betony can be substituted in any recipe that calls for that pasta. This is one of my favorite recipes that does just that. For those of you that eat meat, you can easily add shrimp, chicken, or prosciutto to this dish and it’s just fabulous!

Florida Betony with Asparagus and Lemon Garlic Sauce

1 pound Betony Tubers

1 bunch of Asparagus

4 tablespoons Olive Oil

1 small Sweet Onion, chopped

3 cloves Garlic, smashed and chopped

2 tablespoons All Purpose Flour (I use Gluten free)

¼ cup Vegetable Stock

1 cup Almond Milk

1 tablespoon Lemon Juice

1 teaspoon Lemon Zest

Salt and Pepper to taste

Instructions:
     Preheat your oven to 400 degrees F. Bring a large pot of salty water to a boil and get a bowl of ice water handy. Boil the Betony tubers for 2 minutes, then move them to the ice water to cool, then set aside. Meanwhile, wash the asparagus and snap off the woody ends. Chop the asparagus into bite size (1-2 inch) pieces. Add the asparagus to a baking sheet Drizzle 2 teaspoons of oil over the asparagus, and rub it around with your hand to make sure it's all coated. Sprinkle with salt and pepper. Bake at 400 for 9-10 minutes. The asparagus is done when it can easily be speared with a fork. Coat the bottom of a large pot with 2 tablespoons of olive oil and place it over medium heat. When the oil is hot, add the onion and sauté for about 5 minutes, until soft and translucent. Add the garlic and continue to sauté for about 30 second more, until very fragrant. Stir in the flour. Cook for about 2 minutes, until the flour forms a smooth paste and coats the onions. Stir in the vegetable stock, and bring the liquid to a simmer. Allow to simmer for about 4 minutes, until reduced by half. Stir in the almond milk. Bring it to a boil, lower heat and allow it to simmer for about 5 minutes, stirring occasionally, until smooth and thick. Stir in the lemon juice, zest, Betony and Asparagus. Cook about 30 second more, stirring to coat the vegetables with the sauce. Remove from heat and season with salt and pepper. Serve hot and enjoy!


4. Soup is my favorite comfort food. So why not add one of my favorite Florida vegetables to it? Check out this delicious and comforting recipe that uses the root, leaves, and flowers of Stachys floridana.

Easy Veggie Soup

2 tablespoons Olive Oil

1 ½ cups Yellow Onion, chopped

2 cups Carrots, peeled and chopped

1 ¼ cups Celery, chopped

4 cloves Garlic, crushed and minced

2 pints Vegetable Stock

2 (14.5 oz) cans Diced Tomatoes (undrained)

3 cups Betony Tubers

1 ½ cups fresh Green Beans, cut

1 cup frozen or fresh Peas

½ cup chopped Betony Leaves

¼ cup chopped Parsley

2 Bay Leaves

½ teaspoon dried Thyme

Salt and Pepper to taste

*optional fresh Betony Flowers for garnish

Instructions:
     Heat olive oil in a large pot over medium-high heat. Add onions, carrots, and celery and saute 4 minutes then add garlic and saute 30 seconds longer. Add in broth, tomatoes, Betony tubers, Betony leaves, parsley, bay leaves, thyme, and season with salt and pepper to taste. Bring to a boil, then add green beans and peas. Reduce heat to medium-low, cover and simmer about 20 - 30 minutes.



5. Salad is the easiest way to add different vegetables into your diet. This one makes use of fresh Betony tubers, leaves, and flowers.

Cucumber, Betony, and Wild Greens Salad

1 small Sweet Onion, finely chopped

¼ cup Avocado Oil

¼ cup Red Wine Vinegar

Salt and Pepper to taste

1 ½ pounds Cucumbers, cut into ½ inch pieces

1 pound Betony Tubers, sliced thin

2 cups fresh Parsley Leaves, coarsely chopped

¼ cup Betony Leaves, chopped

¼ cup Betony Flowers

¼ cup young Spanish Needle Leaves, chopped

¼ cup Peppergrass Leaves, chopped

Instructions:
     Whisk onion, oil, and vinegar in a large bowl. Add all the veggies and toss to coat. Season with salt and pepper. Enjoy!





     Do these sound tasty? Let me know what you think! Feel free to play around with these recipes and make them your own! I’d love for you to share your experiences! If you have any questions or comments please leave them below. Follow me on Facebook and Instagram for updates. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!

15 Easy Vegan Salad Dressings

     I love my salads, especially in the warmer months of the year. While we're not quite there yet, it is starting to warm up enough that I've been craving more and more greens and raw veggies. But I feel that salad dressings are one of the main attractions of a salad, and a great way to hide a little extra nutrition for your family. So I figured that I'd share some of my favorite salad dressings with you guys.


1. One of the basics, Italian salad dressing is packed full of healthy herbs, oils, and amazing flavor. This is a good staple to keep in your fridge for just about anything. I use this to make my favorite pasta salad, but it's also great to use as a marinade, or to drizzle over freshly steamed (or grilled) veggies. Also, if you use all lemon juice instead of the vinegar, and add in a tsp or 2 of miso, you get a pretty good Greek style dressing.

Italian

(with an option to make it “creamy”)

¾ cup Extra Virgin Olive Oil

4 tbsp Red Wine Vinegar

2 tbsp Lemon Juice (about 1 lemon)

2 Garlic cloves, minced

2 tbsp fresh Parsley, chopped

1 tsp fresh Basil, chopped

½ tsp dried Oregano

a Pinch each of dried Thyme and Rosemary

Salt and Pepper to taste

*Optional- ¼ package of Silken Tofu

Instructions:
Combine all ingredients, except the oil, in a food processor and process for a few minutes. Keep processing while you slowly drizzle in the oil (this should take about 5 minutes). Process for a few more minutes afterward. This may eventually separate, so shake before serving if you need to. *Optional- to make this a Creamy dressing, add in ¼ package of Silken Tofu to the food processor and process until the desired consistency is reached.


2. Who doesn't love ranch? It's the perfect condiment for almost every situation. It works great as a dip for your raw or cooked veggies (especially if you like buffalo cauliflower as much as I do), it's great to spread on your sandwiches, and it's just perfect as a salad dressing on those warm days.

“Ranch”

1 container of Silken Tofu

1 Garlic clove

¼ cup fresh Parsley, chopped

3 tbsp fresh Dill, chopped

1 tbsp fresh Chives, chopped

1 tbsp Vegan Worcestershire Sauce

¼ tsp Lemon Juice

Salt and Pepper to taste

*optional Soy Milk

Instructions:
Remove the tofu from the package and allow to drain while you are preparing the other ingredients. Combine all ingredients in a food processor and process until well blended and smooth. If you want to thin it out a bit, add in some Soy Milk until it reaches your desired consistency.


3. I have always loved Vidalia onions. They're the sweetest onions, and I grew up eating them with almost every meal. But one of my favorite ways to use them is in this salad dressing. The traditional version of this dressing is super loaded down with sugar, so I tweaked it a bit to make it a little healthier. However, this one may not turn out as brightly white as it's original inspiration. Bonus! This dressing also makes a great marinade and goes equally well over warm veggies!

Sweet Onion & Poppy Seed

1 cup Grape Seed Oil

1 medium Vidalia Onion (or other sweet onion), chopped or grated

1 clove Garlic, minced

¼ cup Cane Sugar

¼ cup Agave Nectar

1/3 cup Apple Cider Vinegar

¾ tsp Mustard Seeds (I use whole mustard, if you use ground only use about ½ tsp)

¾ tsp Sea Salt

½ tsp Turmeric Powder

½ tsp Black Pepper, freshly ground

1 tbsp Poppy Seeds

Instructions:
Add all your ingredients, except the poppy seeds and the oil, to a food processor and process until everything is smooth. Slowly drizzle in the oil while continuing to process, this should take about 5 minutes. Add in your poppy seeds and give it a bit of a blend until the poppy seeds are evenly distributed.


4. This dressing didn't really hit my radar until a few years ago. But ever since I first tried it, I'm obsessed! It's another great dressing to use as a veggie dip, and you can eat it on just about anything (trust me, I do). But one of my favorite ways to use this is over falafel.

Green Goddess

1/3 cup Tahini

½ of a ripe Avocado (or more if needed)

2 tbsp Liquid Aminos

2 tbsp Apple Cider Vinegar

2 tbsp Lemon Juice (about 1 lemon)

1/3 cup Coconut Milk (or try Cashew or Hemp Milk)

¼ cup Extra Virgin Olive Oil or Avocado Oil

1 tbsp Sesame Oil

2 tbsp Water (or more if needed)

2 Garlic cloves, minced

2 tbsp fresh Parsley, chopped

½ cup Green Onion, chopped

½ cup Sweet Onion, chopped

Salt and Pepper to taste

Instructions:
Combine all ingredients, except the Oils, in a food processor. Pulse for a few minutes to thin everything out. Keep the processor running and slowly add in the oils (this should take about 5 minutes). Process a little bit longer to thoroughly mix all the ingredients. If it's too thick, add in more water or oil. If too thin, add in more avocado.
 

5. My dad is a one dish kind of guy. Just about everywhere we go to eat he always gets the same thing, Chicken Caesar Salad. Needless to say, I was raised on the stuff. But as I grew older, I started disliking some of the flavors, such as anchovies. Eeew! But I still wanted my Caesar salads. So what to do? I figured out how to make this delicious dressing without anchovies or any kind of dairy.

“Caesar”

2 Garlic cloves, minced

1 tbsp Miso Paste (red has the strongest flavor, but you can use any color)

1 tsp Dijon Mustard

2 tbsp Lemon Juice (about 1 lemon)

2 tbsp Water (or more if needed)

¼ cup Silken Tofu, pureed

½ cup Grape Seed Oil

Salt and Pepper to taste

Instructions:
Combine all ingredients, except oil, in a food processor and process until smooth. Slowly drizzle the oil into the mixture and continue to process (this should take about 5 minutes). Continue to process for about 2-5 more minutes to ensure it's all mixed together.


6. I love Southwestern flavors. Avocado, Salsa, Roasted Corn, Lime, Cilantro, yum! So I created this dressing to go on my favorite Southwestern salads. However, it's also a great dip for parties (just make it a bit thicker by adding more avocado), or a great sauce to put on your favorite Tacos.

Avocado Cilantro Lime

1 ripe Avocado

2 Limes, Juice and Zest

¾ cup Extra Virgin Olive Oil

1 Garlic Clove, minced

¾ cup fresh Cilantro, chopped

 Salt and Pepper to taste

*Optional- 1-2 fresh Jalapenos, seeded and diced

Instructions:
Combine all ingredients in a food processor, except the oil. Process until everything is blended, then slowly drizzle in the oil. Keep blending for an additional 3-5 minutes to well incorporate. *To give it a bit of a kick, add in some hot peppers!


7. I'm a huge fan of vinaigrette dressings, and playing around with those can be fun and delicious. One variation that I just adore is this Citrus blend that I have been making since my teens. Feel free to spice it up with a bit of mustard, garlic, Italian seasonings, etc. It's just a great basic that tastes so much more than a basic dressing should.

Balsamic Citrus Vinaigrette

2 tbsp Balsamic Vinegar

2 tbsp Orange Juice

1 tbsp Grapefruit Juice

1 tbsp Lemon Juice

¾ cup Extra Virgin Olive Oil

1 tbsp Agave

Salt and Pepper to taste

Instructions:
Combine all ingredients in a food processor, except the oil. Process until everything is blended, then slowly drizzle in the oil. Keep blending for an additional 3-5 minutes to well incorporate.

8. I grew up using Raspberry Vinaigrette dressings on just about everything. When my taste buds developed further, I realized that any berry works on a salad and that basil goes really well with just about every fruit. So of course I had to try a mixed berry basil dressing! This recipe can be used with any berries, or really any fruit. Try sticking to blueberries for an antioxidant rich treat. Try using peaches for a summer flare....maybe even switching out the basil and using a tsp or 2 of lavender flowers to make it really summery. Any way you play with this recipe, you'll enjoy it!

Berry Basil Vinaigrette

½ cup Mixed Berries, frozen

2 tbsp Lime Juice

4 tbsp Champagne Vinegar

4 tbsp Extra Virgin Olive Oil

4 tbsp Coconut Oil

2-3 tbsp Agave

¼ cup fresh Basil, chopped

Salt and Pepper to taste

Instructions:
Combine all ingredients in a food processor and blend until smooth.


9. Honey mustard has always been an easy, go to for a dipping sauce. So here's a version that uses Agave in place of honey, and is made a bit on the thicker, creamer side with a little Silken Tofu. If you want this to be a bit thinner, just add in a bit more of the oil.

“Creamy” Agave Mustard

¼ cup Sunflower Oil

3 tbsp Agave

3 tbsp Dijon Mustard

1 tbsp Lemon Juice

¼ package of Silken Tofu

1 tsp Nutritional Yeast

Instructions:
Combine all ingredients in a food processor and blend until smooth and creamy.


10. This dressing is super fun over a fruit salad. But it also makes a great party dip for a fruit and veggie tray, or sauce for just about any tropical dish. The original recipe I created uses the chia seeds as a thickening agent, ground up. However, if you want to have some real fun, make this dressing ahead of time and don't grind up the chia seeds, use them whole. They'll reconstitute in the liquid and create a fun texture to amuse your friends and family with. Enjoy!

Tropical Chia

1 cup Coconut Milk

2 tbsp Lime Juice

¼ cup Pineapple Juice

¼ fresh Mango, cubed

2 tbsp Agave

1 tsp fresh Ginger, minced

Salt to taste

1-2 tsp Chia Seeds

*optional a pinch of Cayenne for a bit of heat

Instructions:
Combine all ingredients in a food processor and blend until smooth. If you want the chia seeds to remain whole, reserve them until after the dressing is blended, then add them and mix them together with a spoon. I usually blend my chia seeds in as a thickening agent, but occasionally it's fun to have the seeds floating in the dressing. Also, cayenne adds a pleasant touch of heat if you are looking for something a bit spicy.


11. Asian dressings can be so fun. They can give any salad an instant, exotic flare. This one is also my favorite dressing to use for making refrigerator pickles. Just slice up some cucumbers, toss them in a jar and cover them with this dressing. In a few hours you have Asian pickles. Yum!

Asian Sesame Vinaigrette

3 tbsp Rice Wine Vinegar

3 tbsp Liquid Aminos

1 tbsp Agave

1 tbsp fresh Ginger, grated

½ tsp fresh Garlic, minced

2 tbsp Sesame Oil

½ cup Grapeseed Oil

1 tbsp Scallion, diced

1 tbsp Sesame Seeds

Salt and Pepper to taste

Instructions:
Combine first 5 ingredients in a food processor and blend until well mixed. Slowly drizzle in the oils, while still blending (should take you about 5 min). Allow to blend for an additional 3-5 minutes after all the oils are incorporated. Add in remaining ingredients and give it a good stir.

12. I love the combination of sweet and spicy, this dressing is all that and more. It's great to put on just about everything too, from tacos, to sandwiches, to just about every kind of salad. It also makes a great dip.

Maple Chipotle Southwest Dressing

½ cup Chickpeas, either cooked or caned and drained

2 tbsp Lime Juice

½-1 tbsp Tahini

1 clove Garlic, minced

3-4 tbsp Maple Syrup

2 tsp Dijon Mustard

2 tsp Chipotle Seasoning (or more if you want)

¼ cup Vegetable Broth

Salt and Pepper to taste

Instructions:
Combine all ingredients in a food processor and blend until smooth and creamy. If you want the dressing a bit thicker, cut the veggie broth in half or add more tahini. You can also add ½ an avocado to make it thicker, more like a dip. If you want it sweeter, just add more maple.

13. Ancho chiles have such an amazing flavor. I just couldn't resist spicing up a simple vinaigrette with some. This dressing will take you summer salad to the next level, and it makes a great marinade or sauce as well. Make it creamy by adding a bit of silken tofu.

Ancho Chile Vinaigrette

1 tbsp Dijon Mustard

1 tbsp Apple Cider Vinegar

1 clove Garlic, minced

2 tsp Ancho Chile powder

1 tsp Cumin

1 tsp dried Cilantro

2 tsp Lime Juice

1/3 cup Avocado Oil

Salt and Pepper to taste

Instructions:

Combine all ingredients, except oil, in a food processor and blend until incorporated. Slowly drizzle oil into dressing (this should take about 3-5 min). Continue to blend an additional 3-5 minutes.

 

14. I love garlic, in just about every way you can eat it. But one of my favorite ways to eat it is roasted. Roasting garlic takes it from being a strong, pungent, somewhat spicy flavor, and turns it into a mild and sweet flavor. Add a bit of lemon to it and you have a delightful combination. So of course, I had to make a salad dressing with this in mind! It also works as a great marinade, or sauce to go over just about anything.

Roasted Garlic & Lemon

2 Heads fresh Garlic (yes, I said Heads)

2 tsp Olive Oil

¼ cup Raw Cashews, soaked for 3-8 hours

1 Lemon, Juice and Zest

2 tbsp Extra Virgin Olive Oil

1 tsp Agave

1 cup Vegetable Broth

Salt and Pepper to taste

For the Roasted Garlic:
Preheat your oven to 400 degrees F. Cut off the tips of the heads of garlic, exposing the ends of the cloves. Drizzle the ends with olive oil, sprinkle them with salt and pepper, and wrap them in foil. Place the heads of garlic on a cookie sheet and place into the oven for 30-45 minutes, or until tender. Place aside to cool. Some of the cloves may be so tender that you can just squeeze them out of the paper, but others you may have to peel.

For the Dressing:
Combine all ingredients (including your freshly roasted garlic, and your drained cashews) in a food processor. Blend until it reaches your preferred consistency.


15. Another onion dressing? Heck Yeah! This one has a great fresh flavor because of the dill that's added in. It's not only a great salad dressing, but if you thicken it up with a tsp or 2 of tapioca starch or ground chia seed, you can also get a great dip for just about every occasion!

Sweet Onion & Dill

1 cup Vidalia Onion, chopped

½ cup Sunflower Oil

¼ cup Apple Cider Vinegar

3 tbsp Agave

1 tsp Nutritional Yeast

¼ cup fresh Dill, chopped fine

1 clove Garlic, minced

Salt and Pepper to taste

Instructions:
Combine all ingredients in a food processor and blend until smooth.




     In any of these recipes, feel free to play with the ingredients. Switch up the vinegar, change up the spices, make these recipes your own.  Have fun, play around, and let me know what you think below!

Fermented Coleslaw

     This is the time of year for picnics! It's absolutely gorgeous outside, school's out, and living in Florida means that I'm within a few hours drive of some of the most beautiful natural springs and beaches. Coleslaw is a staple in almost every summertime Southern gathering, from picnics to cookouts. What better way to enjoy the summer? I actually have a handful of coleslaw recipes I tend to cycle through, and I figured that I'd share a few of them with you.

     A few years ago, I started fermenting every vegetable I could get my hands on. Some turned out amazing, and others needed work. However the most consistent ferments I made were cabbages and root vegetables. I love cabbage, but we all know how wonderful raw cabbage can be for our digestion. So I thought, why not make my coleslaw with fermented cabbage to ease the digestive process? It worked so well that I have not looked back, and keep coming up with new fermented coleslaw recipes. 

But why ferment at all? 

     There are more bacterial cells in our bodies than there are our own cells.  These bacteria are considered to be our microbiome (https://en.wikipedia.org/wiki/Microbiota).  A healthy microbiome can improve immunity, metabolism, sustains the gastrointestinal tract, supports healthy mood and brain functions, aids in proper nutrient production and absorption, as well as helping maintain healthy weight.  Eating fermented foods is one of the easiest ways to balance your microbiome.  When your microbiome is unbalanced, a number of health issues can easily develop, including depression and digestive conditions.  This is especially important after a prolonged illness and after taking antibiotics. 


The Fermented Veggies:
     Here is a recipe for fermented cabbage and other veggies to use in a slaw recipe. If you want to make a broccoli slaw instead of a traditional cabbage slaw, just use 6 cups of peeled and julienned broccoli stems in place of the green cabbage, and reduce the red cabbage by half.

Fermented Cabbage for Slaw

½ medium Green Cabbage, very thinly sliced (about 4 cups)

½ medium Red Cabbage, very thinly sliced (about 4 cups)

2 medium Carrots, peeled; julienned or grated

1 medium Onion julienned or grated

About 6 cups Distilled Water

About 4 ½ tablespoon Sea Salt

Mix together all the freshly cut vegetables and lightly salt as you pack them into a glass container (or a few mason jars). Mix the water and salt together until the salt is fully dissolved. Pour over the vegetables, leaving about ½ inch of space at the top but making sure to completely cover the veggies (if you need more of the salt water mixture, for every 1 cup of water use ¾ tablespoons of salt). Place the lid(s) on the container(s) and place in a cool dark space. Allow to sit for 3-6 weeks.

The Basic Slaw:
     Here's the basic slaw recipe I use. It's a traditional creamy Southern slaw.

Fermented Coleslaw

For the Dressing:

½ cup Mayonnaise (or vegan mayonnaise)

½ tablespoon Honey (or agave)

¼ teaspoon Celery Seeds

½ teaspoon Salt

¼ teaspoon Cayenne

¼ teaspoon freshly ground Black Pepper

1 cup Fermented Cabbage for Slaw (see above recipe), strained

Whisk mayonnaise, honey, celery seeds, salt, and pepper in a large bowl to combine. Add fermented cabbage to dressing and toss to coat. Feel free to add more mayo and spices if needed. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.


The Quick Fix:
     Fermenting the traditional way does take some time. If you want a probiotic coleslaw that can be made in 1 afternoon, try this Kombucha Slaw.

Kombucha Slaw

For the Slaw:

½ medium Green Cabbage, very thinly sliced (about 4 cups)

½ medium Red Cabbage, very thinly sliced (about 4 cups)

2 medium Carrots, peeled; julienned or grated

1 medium Onion julienned or grated

For the Dressing:

1 cup Mayonnaise (or vegan mayonnaise)

¼ cup Kombucha (the more vinegar-like flavor the better)

1-2 tablespoons Honey (or agave)

1 tablespoon Celery Seed

Salt, Pepper, and Cayenne to taste

In one bowl, mix together the vegetables. In a second bowl, whisk together remaining ingredients. Pour dressing over vegetables and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.

Something Kinda Sweet:
     I have always enjoyed playing around with traditional recipes. This coleslaw was inspired by an Apple Fennel slaw I had at a local restaurant once. I'm not really a fan of fennel, but it was super tasty. So the next time I made coleslaw I added apples and created my own, fennel-free, version of that Sweet and Sour Slaw.

Sweet and Sour Slaw

For the Dressing:

½ cup Plain Greek Yogurt (or vegan alternative)

¼ cup Mayonnaise (or vegan mayonnaise)

3-4 tablespoons Honey (or agave)

1 teaspoon Black Pepper

½ teaspoon ground Mustard

½ teaspoon Poppy Seeds

Salt to taste

For the Slaw:

2 cups Fermented Cabbage for Slaw (see above recipe), strained

2 firm Apples (sweet red or yellow apples work best, but you can use green apples for a more tart flavor), cored and julienned

1 Celery Stalk, thinly sliced or grated

¼ cup Raisins

In one bowl, combine yogurt, mayo, honey, pepper, mustard, and poppy seeds. Whisk well to combine. In another, larger, bowl, combine remaining ingredients. Pour dressing over vegetables and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.
   

Avocado and Garden Fresh Veggies:
     This recipe uses mashed avocado in place of mayonnaise. However, the best part is the ability to use whatever veggies you want in the fermented veggies mix, this is a great way to use any veggies your garden may have produced in excess. This is also great made with Zucchini and Summer Squash.

Avocado Garden Slaw

For the Fermented Veggies: 

(follow the same instructions as with the Fermented Cabbage for Slaw recipe above but use these ingredients)

2 cups Cabbage or Brussels Sprouts, thinly sliced

About 6-8  Raddishes, julienned or grated

2 medium sized Golden Beets, julienned or grated (or any other beet, but the golden beets won't change the color of your slaw)

1 medium Carrot, peeled; julienned or grated

1 medium Onion julienned or grated

About 4 cups Distilled Water

About 3 tablespoon Sea Salt

For the Dressing:

1 cup Avocado, pureed

1 tablespoons Honey (or agave)

1 teaspoon Black Pepper

½ teaspoon ground Mustard

½ teaspoon Fresh Garlic, minced

Salt to taste

Fresh Veggies:

1 cup Sugar Snap Peas, thinly sliced

1 cup Kale (or other fresh green), thinly sliced

1 cup Swiss Chard Leaves, thinly sliced

Go ahead and slice up those stalks and add them as well (or not, your choice)

1 Celery Stalk, thinly sliced or grated

     

Strain the fermented veggies and add in the fresh ones. In a different bowl, combine dressing ingredients and mix well (this might work even better in a food processor or blender). If the dressing is a bit thick, add in a bit of the liquid you strained from the fermented veggies. Combine both mixtures and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.




     I hope you enjoy these Coleslaw recipes!  If you have any questions or comments, please leave them below!

5 Amazing Fruit Salads

     Summertime in Florida is a time of beautiful skies, long days at the beach, and picnics. It's also the time of oppressive heat. One of my favorite things to do to cool off and stay hydrated is to eat fruit. Every one of my picnics typically has some kind of fruit, or fruit salad. So I figured I'd share with you a few of my favorite fruit salad recipes.

1. This salad is a sweet take on an Italian classic salad. It's amazing how well fruit goes with the rich flavor of balsamic vinegar. Other fruit suggestions to try- peaches, blackberries, mangoes, or papaya.

Fruity Caprese

4 cups Watermelon, seeded and cubed

3 red Plumbs, sliced

2 cups Strawberries, chopped

2 Tomatoes, chopped

2 Mozzarella Balls, cubed

½ cup Fresh Basil, torn

Sea Salt

Fresh Ground Pepper

Extra Virgin Olive Oil

Balsamic Vinegar

Combine watermelon, plumbs, strawberries, tomatoes, mozzarella, and basil. Mix them together well. Coat with olive oil (about ¼ cup), sprinkle salt and pepper to taste. Toss again. Chill in refrigerator 2 hours. Drizzle with balsamic vinegar right before serving.

2. This salad really shines because of the lemon thyme syrup. Any melon will work well in this salad, as well as any berry, so have fun and try new combinations! Bonus: you can use the left over syrup to make some fun summer cocktails! Or even just to flavor your iced tea, lemonade, or water.

Berry Melon Thyme Salad

1 cup Honey

¼ cup Water

the Juice and Peel of 1 Lemon

4 large sprigs of fresh Thyme

2 cups each: cubed Cantaloupe, cubed Honeydew

1 cup each: pitted fresh Cherries, Blackberries, and Blueberries

For the syrup:

Combine honey, water, lemon peel, lemon juice, and thyme in a saucepan on the stove. Bring them to a boil. Lower the heat and let simmer for 5 minutes. Remove from heat and let steep, covered, for 20 minutes. Remove the lemon peel and thyme sprigs. This syrup will keep for several weeks, refrigerated.

For the salad:

Toss together the fruit in a bowl. Drizzle about 1/3 cup of the syrup over the fruit and toss again. Refrigerate up to 2 hours before serving.

3. The syrup used with this salad is perfect for apples, and any other fruit that has a tendency to turn brown really fast. The citrus juices help keep fruit looking freshly cut for much longer. It also goes really well with tropical fruit. For a tropical twist, try pineapple, papaya, mango, kiwi, and/or starfruit.

Fruit Salad with Citrus Poppy Seed Syrup

¼ cup Honey

¼ cup Lime juice

¼ cup Orange juice

Splash of Grapefruit juice

¾ teaspoon Poppy Seeds

1 pound Strawberries, sliced

1 pound grapes (any color), halved

3 Tangerines, peeled and separated into sections

1 cup Raspberries

1 cup Blueberries

1 Pear, cored and chopped

2 Red or Yellow Apples, cored and chopped

1 Green Apple, cored and chopped

2 Bananas, sliced

For the syrup:

Combine honey with citrus juices. Whisk vigorously until well blended. Slowly whisk in poppy seeds.

For the salad:

Peel and cut the fruit in the order listed, saving the pears, apples, and bananas for last. Immediately coat with the poppy seed syrup and toss.

4. This salad has an amazing texture, and is a bit more hardy than other fruit salads, because of the addition of quinoa. The vinaigrette is also jam packed full of amazing flavor, and can be used on any salad, so I tend to make extra. You could also change up the fruit here, try it with pineapple, kiwi, banana, guava, papaya, strawberry, dragon fruit, prickly pear, or blackberry.

Southwest Quinoa Fruit Salad

¼ cup Honey

¼ cup Lime juice

½ cup Extra Virgin Olive Oil

½ cup fresh Cilantro leaves, chopped

½ teaspoon Sea Salt

1 teaspoon crushed Chipotle Pepper (or more if you want it really spicy)

1 cup uncooked Quinoa

2 cups Watercress, torn or chopped

1 ½ cup Watermelon, seeded and cubed

1 cup Blueberries

1 Avocado, diced

1 Mango, diced

½ cup Feta, crumbled

For the dressing:

Combine honey, olive oil, lime juice, salt, cilantro, and chipotle in a blender. Blend until well blended.

For the salad:

Cook the quinoa as directed on the package and let cool. Combine all other ingredients and lightly toss. Add in the quinoa and toss well. Drizzle about 1/3 cup of the dressing over the salad. Toss one last time and serve.

5. This recipe is a bit boozy, so adults only! But it's so tasty and if you want to make it safe for the younger generations, just leave out the rum and use ¼ cup water instead. Other fruit that go well in this recipe include strawberry, pineapple, cherry, watermelon, blackberry, banana, pomegranate, dragon fruit, peach, or green apple.

Cucumber Melon Salad with Mojito Glaze

¼ cup Honey

¼ cup Rum of your choice (I prefer white rum for this recipe)

2 tablespoons Lime juice

2 tablespoons fresh Mint leaves, finely chopped

½ medium Honeydew melon, cubed

1 medium Cucumber, sliced

½ pound Green Grapes, halved

For the glaze:

Combine honey, rum, and lime juice in a saucepan. Bring to a boil and lower the heat. Let simmer for 5 minutes. Remove from heat, stir in the mint leaves, cover and let cool down to room temperature.

For the salad:

Combine honeydew, cucumber, and grapes in a large bowl. Drizzle glaze over fruit and toss well. Chill up to 2 hours before serving.

In any of these recipes, feel free to change the fruit around. Play with different dressings and glazes. Use ginger instead of mint in the mojito glaze, or try using a strong herbal tea anywhere you see water or juice. Have fun, play around, and let me know what you think below!